 CROSSFIT
12min AMRAP: 3 Rope climbs 12 Push presses 50/35kg 50 Double-unders CROSSFIT LITE .12min AMRAP: 6 Jumping Pull Ups 6 Hanging Knee Raises 12 Push presses 20/15kg 75 Single Skips Post scores to comments.
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 CROSSFIT
Front squat 5-5-3-3-3-1-1-1-1-1 Run 1 mile 1 set every 2 minutes CROSSFIT LITE Front squat 5-5-3-3-3-1-1-1-1-1 Run 1 mile 1 set every 2 minutes  CROSSFIT
10min AMRAP: 10 Handstand push-ups 20 Calorie row 30 Alternating pistols CROSSFIT LITE 10min AMRAP: 10 Push Ups 20 Calorie row 30 Air Squats Post scores to comments.  CROSSFIT
For time: 25 Pull-ups 10 Muscle-ups 2.4k Run 10 Muscle-ups 25 Pull-ups CROSSFIT LITE For time: 25 Ring Rows 10 Bent Over Rows 16/8kg 1km Run 10 Bent Over Rows 16/8kg 25 Ring Rows 16/8kg KB per hand. Post scores to comments.  SWEATFEST SATURDAY
For Time: 3000m Row 300 Double Unders 5000m Run Post scores to comments.  CROSSFIT
For Time: 42 Medball sit-ups 20/14lbs 21 Clusters 40/30kg 30 Medball sit-ups 20/14lbs 15 Clusters 40/30kg 18 Medball sit-ups 20/14lbs 9 Clusters 40/30kg CROSSFIT LITE For Time: 42 Medball sit-ups 14/8lbs 21 Burpees 30 Medball sit-ups 14/8lbs 15 Burpees 18 Medball sit-ups 14/8lbs 9 Burpees Post scores to comments. One of the most common questions we get - and we get about our program in general - "Is that really all you do?" "How is it possible to see good results with these short workouts?" "Don't I need to do more."  The answer is simple.
 CROSSFIT
Tabata Deadlift 40/30kg Tabata Hang power clean 40/30kg Tabata Front squat 40/30kg Tabata Push press 40/30kg CROSSFIT LITE Tabata KB Deadlift 24/16kg Tabata KB SDHP 24/16kg Tabata Goblet squat 24/16kg Tabata Push ups Post scores to comments.  CROSSFIT
7min AMRAP: 10 Power snatches 35/25kg 3 Bar muscle-ups CROSSFIT LITE 7min AMRAP: 10 KB Swings 24/16kg 6 Jumping Pull Ups Post scores to comments.  CROSSFIT
Behind the Neck Jerk 1-1-1-1-1 Push Jerk 10-8-6-4-2 CROSSFIT LITE Behind the Push Press 1-1-1-1-1 Push Press 10-8-6-4-2 Post scores to comments. |
AuthorCrossFit Pretoria Archives
February 2021
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